The Ultimate Full-Body Workout Routine for Burning Fat (Female Beginners)

Visit any gym or watch any YouTube video, the first thing any trainer will ask you to do is mix training. Mixed training is basically ‌a full-body workout that involves targeting all ‌major parts of the body. If you’re looking for a full-body workout routine for burning fat, you have come to the right place.

In this blog post, you will find tailored exercises that target your overall body and burn fat at the same time. You’ll not only lose weight but also build a solid foundation for strength and endurance.

So, let's dive into the ultimate fat-burning, full-body workout designed just for you!

The Importance of Full-Body Workout

Full-body workouts are the fastest way to get your overall health fit and healthy. Targeting one muscle group at a time helps build one specific muscle‌ group. While targeting multiple muscles throughout the body can enhance muscular strength and endurance, improve overall energy levels, and reduce feelings of fatigue throughout the day.

Time Efficiency

If you’re a busy woman, this workout routine is the best way to get the most out of your workout time. When you do a full-body workout, you engage multiple muscle groups in a single session, minimizing your workout time.

Burn More Calories

When you engage in a full-body workout, you are engaging multiple muscle groups at once, leading to more calorie use.

Boost of Testosterone

Have of heard of compound movements? It’s basically an exercise that targets multiple muscle groups and joints simultaneously. When ‌you do full-body workouts, you’re also engaging in compound movement, which means you’re also stimulating the release of testosterone in your body.

This hormone helps produce new blood cells, maintains bone health and libido, and boosts other reproductive hormones in women.

Recover Faster

Targeting one muscle group often leads to overtraining, which can lead to slow recovery. But in the case of a full-body workout, you’re targeting multiple muscles without stressing them‌ out. This allows for the muscles to recover faster and makes it easier to maintain a consistent workout routine.

Improve Cardiovascular Health

Full-body workouts often include a mix of aerobic and anaerobic exercises. And these exercises are known to improve cardiovascular health. It can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.

10 Full-Body Exercises for Burning Fat

Before you start doing these exercises, make sure to do a warm-up for 5-10 minutes to prepare your body and prevent injuries. Warm-ups can include gentle stretching, jogging, or cycling.

You can find more information on each workout in the Speediance App. It is available in both the iPhone and Android Play store.

Exercise 1: Seal Jacks

This exercise is a good warm-up exercise that you can do before any intense workout. It increases your heart rate and engages multiple muscle groups

How to Do It:

• Stand straight with your feet together and your arms in front of you while keeping the palms touching each other.
• Now jump up, spreading your feet wide, and clap your hands in front of you.
• Return to the starting position and repeat.
• Do 1 set for 30 seconds or 1minutes.

Exercise 2: Top Half Squat

This full-body workout mainly targets your lower body, such as quadriceps and glutes. It helps build endurance and strength by putting tension onto the muscles.

How to Do It:

1. Stand straight with your feet and shoulder width apart.
2. Slowly get into the squat position but go only halfway down. Make sure your knees are at 90 degrees and directly aligned with your toes.
3. Hold onto the position for two seconds while keeping your chest up and hip back.
4. Return to the starting position and repeat the process.
5. Do 2 sets of 15 repetitions.

Exercise 3: Standing Y-Raise

Standing Y-Raise mainly targets your upper body muscles, especially the shoulders and upper back. It helps enhance shoulder stability and overall body posture.

How to Do It:

1. Stand straight with your hips and feet width apart. Keep your arm straight in front of your chest.  
2. Slightly bend forward only from your hip. Now extend your arms diagonally above your head to form a ‘Y’ with your body. Hold onto the position for a few seconds.
3. Get back to the starting position and repeat. You can hold light dumbbells in both hands to make it more effective.
4. Do 2 sets of 12 repetitions.

Exercise 4: Top Half Squat to Reverse Lunge

This exercise is best for strengthening your quads, hamstrings, and glutes. I also help engage your core muscles and maintain overall body balance.

How to Do It:

1. Stand straight with your hips wide apart.
2. Get into the half-squat position, keeping your knees at a 90-degree angle.
3. Now, holding the squat position, slowly step your right foot backward to achieve a reverse lunge.
4. Hold on to the position for a few seconds and then repeat with the left leg.
5. Do 2 sets of 10 repetitions on each leg

Exercise 5: Bent-Over T-Raise

This full-body exercise strengthens your upper back and shoulders and improves your overall body posture.

How to Do It:

1. Stand straight with your hip, foot, and shoulder wide apart.
2. Slightly bent forward using only your hip. Extend your arms in front of your chest.
3. Now swing your arms to the side in a 'T' shape using only your shoulder blades. Hold onto the position for a few seconds and slowly bring it to the starting point, i.e. your chest.
4. You can hold a light dumbbell to make the exercise even more challenging.
5. Do 2 sets of 12-15 repetitions.

Exercise 6: Dynamic Lateral Lunge

Dynamic lateral lunge is a part of cardio exercise. This workout helps build inner and outer thighs and improves your cardiovascular health.

How to Do It:

1. Stand straight and keep your legs wide apart.
2. Now bend your one knee for a side lunge and put your body weight on top it. Hold onto the position for a few seconds.
3. Push off the leg to the starting position and do the same with your other leg.
4. Do 2 sets of 10 lunges on each side.

Exercise 7: Superman W (Lying)

This exercise strengthens your lower back, glutes, and core stability.

How to Do It:

1. Lay down on the floor with your face facing down. Engage your core and extend your arm overhead to create a W shape.
2. Slowly lift your chest, arms, and legs off the floor simultaneously.
3. Hold onto the position for a few seconds and then go back to the starting position.
4. Do 2 sets of 15 repetitions.

Exercise 8: Static Yogi Squat

This full-body workout strengthens your legs, glutes, and core. It also improves lower body mobility and flexibility.

How to Do It:

1. Stand straight and extend your feet slightly wider than your shoulder width.
2. Slowly get into a squat position, while keeping your elbows inside your knees.
3. Now, squat down as deep as possible.
4. Hold onto the position for a few seconds and go back to the normal squat position.
5. Do 2 sets of 12 repetitions.

Exercise 9: Superman Exercise

Superman exercise targets your lower back and hamstrings and enhances your core strength and stability.

How to Do It:

1. Lay down on the floor with your face facing down. Engage your core and extend your arm overhead to create a Y shape.
2. Slowly lift your arms and legs off the floor simultaneously.
3. Hold onto the position for a few seconds and then go back to the starting position.
4. Do 2 sets of 15 repetitions.

Exercise 10: Butterfly Stretch

This exercise works best for post-cool-down stretching. It deepens the stretch in the inner thighs and hips. And also promotes relaxation and muscle recovery.

How to Do It:

1. Sit with the soles of your feet together and your knees dropped to the sides.
2. Gently push your keens toward the floor with your hands. Hold into the position and take a deep breath for maximum muscle relaxation.
3. Another option is to grab your ankles and use your elbows to gently push the knees downward.
4. Hold the stretch for 30 seconds to 1 minute.

Ready to Burn Your Fat!

If you're just starting your fitness journey, don’t get carried away with all the different types of exercise you see on the internet. You need to start with light and slowly increase the intensity.

In this guide, we have listed some of the easiest yet effective full-body workouts that you can do in the comfort of your home. Incorporating this exercise into your life will not only help burn fat but also improve your overall health and well-being.

Lastly, no matter what exercise you do. Make sure to stick with the routine. Consistency is key!